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Lower Blood Pressure Naturally with Blood Pressure Down App

Find out your BMI and whether your BP is  in normal/risk range.

Find out your BMI and whether your BP is
in normal/risk range.

Now taking control of your high blood pressure is easier than ever before!

The key to lowering your blood pressure naturally is available right at your fingertips. It’s the Blood Pressure Down App. Based on the best-selling book Blood Pressure Down: The 10-Step Plan to Lower Your Blood Pressure in 4 Weeks – Without Prescription Drugs, this exciting and easy-to-use app brings you the complete 10-step plan which include daily checklists, food charts, heart healthy recipes and more.

The Blood Pressure Down App makes it simple for readers to follow highly effective Blood Pressure Lowering lifestyle tips and keep track of their blood pressure while on the go. Whether you are commuting to the office, traveling or walking your dog; you can easily stay accountable to your blood pressure lowering lifestyle.

The Blood Pressure Down App is the perfect tool to help you stick with a healthy lifestyle and eat the scientifically proven foods that help bring blood pressure down. With motivating tips popping up periodically, the Blood Pressure Down App is sure to make your change to a heart healthier lifestyle easy and delicious.

Now you can track your progress and check off all 10 steps each day on your device even while on the go!

Track your eating habits with food charts and daily checklists.

Track your eating habits with food charts
and daily checklists.

The Blood Pressure Down App includes:

  • Profile details
  • Daily tracker
  • Summary
  • Heart healthy, low calorie recipes
  • Recipe details
  • History of previous BP readings with date and time.
  • Stats – date-wise analysis and comparisons of your BP and BMI records
  • Blood pressure reading
  • Note pages

Downloading the Blood Pressure Down App on smartphones is easy. You can Download the App on the App Store and Google play.

Let the Blood Pressure Down App help you to make heart healthy foods, stress management and walking your high blood pressure cure!

Read more how to lower your blood pressure

7 Benefits of Heart Healthy Kiwi Fruit
Soy – A Miracle Food that Lowers Blood Pressure
Eat like Popeye! Lower Your Blood Pressure with Spinach

Managing your blood pressure

Lower blood pressure with nutritious diet and exercise.

Bring blood pressure down with balanced and healthy diet

There are certain factors which increase the risk of developing high blood pressure, but there is no specific cause. The best way to avoid developing high blood pressure is to keep a healthy and balanced diet, partake in regular exercise and avoid smoking and drinking excessive alcohol. Below are a few facts about this health issue you might be interested in reading.

Who’s most at risk of developing high blood pressure?
Unfortunately the risk of developing high blood pressure increases with age. In addition, if you have a family history of high blood pressure, this may mean you’re more likely to develop it too.

Does your diet affect your blood pressure?
Being overweight increases your chances of developing high blood pressure. Eating too much salt, fat and sugar leads to weight gain and fatty deposits in the arteries which could lead to heart-related illnesses. Maintaining a balanced and healthy diet—rich in fruit and vegetables and low in sodium—is the best way to keep those arteries healthy.

Are you caffeine sensitive?
It is thought that caffeinated beverages such as coffee, tea and fizzy drinks cause a spike in your blood pressure but it is still unclear whether these effects are short or long term. You can test to see if caffeine affects your pressure by checking your pressure after 30 minutes of drinking coffee. You may be sensitive to caffeine if your pressure increases by five to 10 points.

Should you take out health insurance?
Many people decide to take out health insurance just to be on the safe side – even top athletes, in amazing physical condition, generally have some sort of health cover. Before you take out any insurance it is worth seeking advice from your friends and family, as well as researching deals thoroughly browsing through comparison websites.

Barley Risotto with Shitake Mushrooms

Reduce cholesterol with different heart healthy recipes of barley

Barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits such as bringing blood pressure down.

Barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits.

Barley has a chewy texture and nutty flavor, similar to brown rice. Although mushroom barley soup is probably the most popular way to eat barley, you can use it like any other grain such as couscous or rice.

Here’s a little barley trivia: did you know that barley is one of the top five cereal grains in the world and its use dates back to the stone age? And, 98% of barley grown in the united states is not used for meals!

Barley is either refined to make barley malt – a key ingredient in beer and whiskey or grown specifically for feeding livestock. Pearled barley has been refined.

Hulled barley (also known as whole-wheat barley) has only the outer layer removed, leaving the bran layer intact-so although it takes longer to cook (and chew) it’s your best bet for more nutrition.

Try this delicious mushroom barley risotto and take advantage of this underused whole grain wonder food.

Barley Risotto with Shitake Mushrooms

This side dish is a great way to get in barley, the whole grain, LDL or “bad” cholesterol lowering alternative to oats.

Yield:

6 servings (serving size: 1/6th of the recipe)

Ingredients:

  • 1 (32 fluid ounce) container of free range organic chicken broth
  • ½ teaspoon thyme
  • 1 bay leaf
  • 1 tablespoon extra virgin olive oil
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 1 cup whole grain barley
  • 1 (10 ounce) package frozen shitake mushrooms, defrosted (I use Woodstock Farms organic shitake mushrooms, available in the frozen foods section of your local health food store)
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1/3 cup freshly shredded parmesan cheese

Method of Preparation:

  • In a saucepan, heat chicken broth, bay leaf and thyme and bring to a simmer.
  • Let simmer while preparing barley. In a large saucepan, heat olive oil over medium-high heat.
  • Add onions and garlic and sauté until onion is translucent, approximately 3 minutes.
  • Add barley and package of mushrooms and cook an additional 5 minutes, stirring frequently.
  • Add chicken broth and simmer, covered for approximately 45 minutes until most of the broth has evaporated and the barley is tender.
  • Season with salt and pepper, add in the parmesan cheese, stir and serve immediately.

Nutritional Information per Serving (1/6th of the recipe):

  • Calories: 128,
  • Fat: 5 g,
  • Cholesterol: 6 mg,
  • Sodium: 577 mg,
  • Carbohydrate: 17 g,
  • Dietary Fiber: 4 g,
  • Sugars: 2 g,
  • Protein: 6 g

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An excerpt from the book Cholesterol Down. To learn more visit: CholesterolDownBook.com.

What’s the Nutritional Impact of Halloween Treats?

Q: What is the nutritional impact of sugary Halloween treats on my kids?

A: Overdosing on huge quantities of sugary, empty-calorie junk food—for the few days post-Halloween—will not harm your kids except perhaps to give them a stomach ache, reinforce poor eating habits and contribute to a few dental caries.

While I certainly think it would be wiser for parents to put the brakes on the amount of Halloween candy their kids eat, a little candy excess for a day or two will not have real lasting effects.

That said, with today’s obesity epidemic among our nation’s children, parents must emphasize a healthy lifestyle, meaning teaching children the value of good eating habits and daily exercise.

The best way to teach kids healthy eating habits is to provide nutritious meals and snacks in the home, and lobby for healthier foods and daily PE at schools. Sugary, high-calorie Halloween candy is not a nutritious snack food and should be limited in your child’s diet and replaced on a daily basis with healthier snack options such as low-calorie popcorn, cut up fruit and vegetables, or yogurt.

When it comes to Halloween, moderation and control are key. Parents should take charge of their kids’ candy loot. Here are some Halloween survival tips:

-Make sure you know the people who are giving your children candy.
-Once your kids bring home the candy, check that the wrapper on the candy is sealed and unbroken.
-Have your children sort out their candy, choosing only their favorites. (The rest give away or even throw away.)
-Take the candy and put it somewhere where you can control your kids’ intake.
-Allow your children a few pieces a day of their candy loot for just a few days, and then get it out of the house!
-Junk food should not be a dietary staple for kids but only an occasional treat.

Does a Morning Workout Burn More Calories?

Q: Does the time of day (morning rather than evening) impact burning more calories?

A: Whenever you can burn calories—morning, evening or mid-day—is the best time of day as long as you do it! If your question is addressing weight management, then the best way to lose weight and keep it off is to spend mental and physical energy, day in and day out, eating healthy calorie-controlled meals and getting in that calorie-burning exercise.

In short, balancing the calorie math. The goal for weight loss is to consume fewer calories than your body requires, creating what is termed a “calorie deficit.” A calorie deficit of 500 calories per day results in a one-pound weight loss of body fat in one week’s time.

Whichever time of day you get in a major “bout” of calorie-burning activity is up to your personal schedule. Ideally, you’ll want to get in a planned exercise bout in addition to being physically active throughout the day, such as parking farther away from the store and taking the stairs instead of the elevator.

In summary, the time of day you eat or exercise does not impact calorie burning. Your best bet is to eat small, frequent, nutritious (calorie-controlled) meals throughout the day and combine that eating style with a daily exercise bout as well as making an effort to simply move around more.

That is what is important for your personal calorie balance and the secret to lifelong weight control.

Do Carrots Really Help Eyesight at Night?

Q: Do carrots really help my eyesight at night? Or was Mom just saying that as a way of getting me to eat carrots?

A: Yes, Mom was right! Carrots really do help your eyesight at night, or “night vision.” Carrots are an incredible vegetable. Their bright orange color is due to a plant pigment called beta-carotene, the extraordinary chemical that doubles as both a pro-vitamin (the precursor to vitamin A) and a powerful antioxidant.

Carrots are one of the richest sources of beta-carotene in our diet. Beta-carotene (pro-vitamin A) is converted into the fat-soluble vitamin A (aka retinol) in the human body. Vitamin A is a crucial vitamin for eye health.

In fact, the first sign of a vitamin A deficiency is night blindness, the inability to see in dim light. In developing countries, blindness is often observed in children—a result of a vitamin A deficiency.

For a mere 30 calories in one large carrot you get a whole lot of nutrition . . . imagine, almost half (~ 41%) of the daily value for vitamin A in a single carrot!

High in fiber and disease-fighting plant chemicals, with zero fat and cholesterol and very little sodium, carrots are one vegetable that should be on everyone’s daily vegetable list.

Thanks, Mom, for the great advice!

How Should I Get Back Into a Running Routine?

Q: I used to run every day and then I had kids. Now that they’re getting older, I’m starting to run again. Should I run every day (if even for only 10-15 minutes), or should I space it out and run more each time I run (like 30 minutes every other day)?

A: I am the mother of three children, as well as an avid runner, so on a personal note . . . good for you! Kudos for having the desire to integrate this supremely beneficial habit back into your busy life.

Running is such a wonderful exercise that is good not only for the body (burning calories and promoting cardiovascular health and fitness), but also for the mind (a really healthy way to burn off stress—especially the stress of mothering and performing the balancing act that so many of us moms try to do).

I am a big advocate of getting in daily aerobic exercise, so in answer to your question, I suggest aiming for running on a daily basis, even if you have to alternate walk/running at first.

Because you are returning from a break in your former routine, take the time to build your endurance back up slowly. Just make sure you have medical clearance and that you get in a proper warm-up and cool-down (and stay hydrated) with each exercise bout.

Good luck and perhaps I’ll see you out on the running trail!

How Can I Gain Healthy Weight and Energy?

Q: I am 75 years old and my doctor has ordered me to put on about 10 pounds (I am very thin and agree I need more weight to be healthier). What are some foods I should eat to gain healthy weight and energy?

A: Gaining weight healthfully is actually trickier than you might think. The object is to make the weight gain mostly lean body mass (muscle) and not much body fat.

You can accomplish this by taking in more calories than you burn, in addition to partaking in a regular aerobic exercise and muscle-strengthening exercise program. (Note that people in your age category benefit highly from a regular program of strength training.)

You will also want to gradually increase your consumption of healthy, energy-dense foods. Keep in mind that you can boost caloric intake healthfully without having to purchase expensive supplements—it just takes a little planning.

What’s more, your age group tends to have a problem getting in enough protein, so you will need to be especially attuned to increasing your intake of higher-calorie (but still healthy) protein sources.

To learn more about which foods are highest in “nutrient density,” you can access the USDA MyPyramid.gov site.

Here are some other suggestions for getting in extra calories:

  • Choose larger portions of healthy protein sources: peanut butter or other types of nut butters (a great higher-calorie source of protein and nutrients), low-fat dairy such as yogurt and cottage cheese, nuts and lean cuts of chicken, turkey and fish, such as salmon and tuna.
  • Choose higher-calorie juices more often, such as cranberry and pomegranate juice, as opposed to drinking calorie-free beverages like tea and coffee.
  • Choose a higher-calorie whole-grain cereal such as Post Grape-Nuts (208 calories in 1/2 cup serving) versus a low-calorie refined-grain cereal such as Kellogg’s Special K (only 117 calories in an entire cup).
  • Add generous amounts of healthy fats like olive and canola oil into your day
  • Add in a few high calorie snacks throughout the day such as a nutritious shakes or smoothie made with real fruit, fat-free milk, sugar and some added non fat dry milk and even peanut butter to boost calories and nutrient density
  • Make sure to eat three meals a day, plus get in those higher-calorie snacks and you should be on your way to putting on some extra weight the healthy way!

Do I Really Need A Daily Supplement?

Dr. Janet is a nationwide renowned nutritionist & fitness expert and author of recently released book, Blood Pressure Down

Eat Health. Exercise. Live Better

Q: Do I really need to take a daily supplement if my diet is diverse and healthy?

A: Americans love their supplements, with over half of us taking some type of dietary supplement daily. Is this a smart move?

Although it is preferable to obtain all the nutrients our bodies require from consuming a healthy, balanced diet, the fact is, many of us fail to get in the 40-plus essential nutrients our bodies need on a daily basis.

Therefore, as a safety net, I encourage people to eat a healthy diet first and if they so desire, to take an inexpensive multivitamin and mineral supplement containing 100% of the daily value for most vitamins and minerals.

That said, keep in mind a favorite saying among nutritionists: “A lousy diet with supplements is still a lousy diet.” No amount of vitamin popping will ensure good health unless you are eating a healthy, balanced diet.

A supplement does not compensate for a poor diet and will not guarantee good health. A supplement should be just that, a supplement to a nutritious diet and a healthy lifestyle.

Supplements For More Omega-3s?

Include heart healthy fish in your daily diet.

Fish, a rich source of omega-3, is heart health food that prevents hypertension.

A: The best advice for getting in those ultra-healthy omega-3 fats is to first focus on getting them into your diet from FOOD sources.

There are two types of omega-3 fats: the short-chain plant omega-3 called alpha-linolenic acid (ALA), and the long-chain varieties known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are more physiologically active in the body.

Ideally, you should aim for a daily serving of the plant omega-3 ALA and at least two servings per week of the long-chain varieties.

The best food sources of ALA include flaxseeds, walnuts, canola oil and green leafy vegetables. The best sources of EPA and DHA are fatty cold-water fish such as salmon, mackerel, halibut and herring.

Since you don’t eat fish, you may want to consider taking a fish oil supplement. I would recommend discussing this with your personal physician.

There is a prescription fish oil medication called Lovaza™ that I like because it is regulated by the FDA as a drug, so you know that what is described on the label is exactly what you are swallowing!